Welcome to the no weights needed workout program that I developed for some of my clients with certain mobility problems and trying to strengthen the muscles causing it.
WHAT YOU WILL NEED IS A WATCH!!! PLEASE
Triset: 3 x 12-15 reps without stopping
- Squat Jump/lift off ( or lift off meaning push through your toes)
- Drop Squat Hold 5 sec
30 sec rest between each set – NO MORE
Triset:: 3 x 15 reps MUST DO!!
- Jump Up Lateral Side Lunge Or Raised Knee Lateral Side Lunge
- Skaters or 1 leg Split Squat
- Single Leg Modified Donkey Kick (Standing Position)
20 sec rest between each set – NO MORE
Superset: 2 x 12 reps MUST DO!!!
- Single Leg Split Squat Or Single Leg Romanian Dead Lift (toe touch)
- Single Leg Hip Thruster (with or without chair)
10 sec rest – NO MORE!!
Finisher Core: 2 x 12 reps of each exercise
- Hip Up Crunch to Flutter Kicks with log roll into reverse flutter kicks!
Good luck! You’ll need it!